8. Vitamin supplementation, for the most part, is unnecessary if you have a sufficient and uniform diet.
If the claims of a supplement seem too good to be true, they probably are. Some of these can even be dangerous to your health. Instead, eat a "rainbow" of food choices, foods that are in season, and those grown more locally; you'll likely recover faster and feel better.
If you eat a well-balanced menu, drink plenty of fluids, and are still having trouble recovering, or if you experience chronic illnesses (colds) or over-training symptoms, you might want to try vitamins C, D or E, zinc, calcium, or iron. Sometimes, however, just a bit more protein can do the trick.
Note: If you are dieting, a vegan, pregnant, have allergies, or are lactose intolerant, you may require certain supplements.
9. Take care of your immune system.
Wash your hands often when you're preparing and eating foods; practice sound cleanliness; and clean your bike often as a lot of germs can linger on the handlebars. Remember, too, that the better your diet, the stronger your immune system will be.
10. Treat yourself.
Prepare tasty treats that nourish the body. Here's the recipe for my favorite snack. I often eat this following long workouts—three hours or more.
Blend together the following for a great treat and a super recovery.
- Plain nonfat yogurt (1 to 2 cups)
- Apple juice (unfiltered, unsweetened 1/2 cup)
- Frozen medley of strawberries, blueberries etc. (1/2 cup)
- Pineapple (1/2 cup) frozen (this is the most important ingredient)
- Banana (1/2 to 1)
- Cytomax 100 percent Whey protein (1 to 2 scoops)
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